Brain on Porn (Social #2) by DeYtH Banger (motivational books to read txt) 📕

Make sure the first thing you do is jog.

 

Step 2: Breathing Training

 

If you're suffering from anxiety this very moment, see how you're breathing. Often you'll either feel like you're not getting a deep breath or you'll be breathing too quickly. These create hyperventila

tion, and hyperventilation is one of the main causes of most physical anxiety symptoms.

So start breathing better. There is a method of relaxation known as deep breathing that can be effective, but it can take a while to practice. For now (since we only have one evening), simply slow down your breathing to 15 seconds minimum, and do your best to fight any urge to take a deep breath or cough.

This will help you regain the carbon dioxide you lost when you hyperventilated, and improve blood flow to your brain.

 

Step 3: Sensory Stimulation

 

Generally, technology actually creates more anxiety. Staring at bright moving lights, watching stressful things on TV, playing around with your iPhone - all of these have been known to increase anxiety.

But technology isn't always a bad thing. Anxiety can actually decrease as a result of sensory stimulation. The more you surround yourself with mental distractions, the less your mind is able to focus on anxiety. When you have anxiety, your mind is your own worst enemy.

The best type of sensory stimulation is one that involves doing healthy activities with your friends, like hiking. But assuming you're in your own home and your friends are not available, turning on humorous and non-stressful TV shows, listening to happy and/or relaxing music, and working on a puzzle or talking on the phone with someone you love are all effective ways to make it much harder to think about your anxiety.

Anxiety is self-sustaining. It causes thoughts that increase anxiety. Overwhelming your senses is a powerful way to decrease the amount of thinking and internalizing you do. Make sure that every piece of technology you choose though is always focused on happiness and relaxation. No dramas, no horror shows, no loud and angry rock music, no reality TV shows. It doesn't matter if these things relax you - they stimulate anxiety at a subconscious level, and are thus not effective ways to promote relaxation.

 

Step 4: Journaling

 

It may sound like something only children do, but writing out your thoughts is incredibly therapeutic. In fact, all thoughts - even those that aren't inherently stressful - can cause anxiety. Your mind has a tendency to feel stress when it's trying to remember things, and when it focuses on negative things.

So keep a notebook by you and start writing out the thoughts that come into your head, no matter what they are. This activity will put those thoughts on paper so that your mind doesn't feel it needs to focus on them anymore, and this will reduce your anxiety.

 

Step 5: Accepting Anxiety

 

You also need to be okay with your anxiety symptoms and not try to fight them. Ironically, the act of trying to fight anxiety creates anxiety, because you essentially are pushing yourself and stressing yourself to rid yourself of that same stress. Fighting anxiety isn't possible.

Anxiety is an incredibly curable condition, and nearly everyone that seeks treatment can eventually find relief. But fighting it simply doesn't work. Be okay with your anxiety, and know that it's not something that will affect you forever so that you can face it head on and not be ashamed of it or mad at yourself.

 

Other Methods of Overnight Anxiety Control

 

If you integrate just these five things into your life right now, your anxiety will decrease overnight. But let's assume you have more time. You can also do all of the following:

 

Drink WaterDehydration is extremely common in today's society, and studies have shown that it makes anxiety symptoms worse. Even if you don't feel thirsty, drink more water and you may find that your anxiety decreases right away. Take MagnesiumMagnesium is a mineral that studies have shown often provides anxiety relief. In addition, as many as 50% of the country is magnesium deficient due to modern food processing practices. Talk to your doctor about taking magnesium for your anxiety. Herbal SupplementsLike magnesium, many herbal supplements have been shown to help with anxiety. Talk to your doctor about taking kava, which is considered one of the most effective herbal supplements out there and non-addictive.

 

 

Taking a long bath or shower may also have some benefit, as can lovemaking with your partner. Combine all of these strategies and your anxiety may be drastically reduced quite literally overnight.

 

 

Note: Possible

 

 

Heart Pounding From Anxiety? Yes. Heart Attack? No.

 

 

 

It's one of the first causes of death you learn as a child. When people are sick or old, their heart stops, and they die. So when you start to feel like there is something seriously wrong with your heart, it's no wonder that your mind thinks only the worst.

You may have a heart condition. But if you're one of the millions of people with pounding heartbeat and a healthy heart, chances are you are suffering from anxiety - most likely an anxiety attack. It's one of the most common, but most frightening symptoms of anxiety.

 

 

Heart Pounding = Anxiety?

 

As soon as your heart starts pounding it may be a sign something is seriously wrong. But it may also be a natural reaction to anxiety and breathing. Often doctors will ask you if you have any other symptoms.

 

 

The Cycle of Pounding Heartbeats

 

Most people have experienced an increased heartbeat as a result of nervousness. But there are times when you're convinced that something is wrong - you're convinced that this pounding heartbeat means something more. Maybe it comes with other symptoms, like chest pain or lightheadedness, and you're sure that you're having a heart attack.

But that's what anxiety does to you. While only a doctor can rule out heart related disorders, the truth is that pounding heartbeat is often the result of anxiety.

 

 

Anxiety - especially panic attacks - are a frequent cause of rapid heartbeat. Unfortunately, they are also characterized by a "feeling of doom." Your body erroneously tells you that something is seriously wrong, and so you experience profound fear and dread that you're about to die. This leads to two cycles of anxiety that lead to further pounding heartbeat.

 

Cycle 1:

 

Your heartbeat increases. You notice that this heartbeat feels different and scary. You experience severe anxiety, and most likely a panic attack. You experience other symptoms associated with heart disease, like chest pains. You recover from the pounding heartbeat. You worry that you may have a heart problem. Your worries cause anxiety over your health. Your heartbeat increases.

 

This is a common cycle in people suffering from anxiety attacks and panic attacks. Unfortunately, it's not the only cycle either. You'll also find that during an anxiety attack, you experience the following:

 

Cycle 2:

 

Your heartbeat increases. Your anxiety over your heartbeat increases. Your heartbeat increases further. You try to breathe more to calm yourself down. Your heartbeat increases further.

 

This effect is caused by hyperventilation. It occurs when you feel as though you're not getting enough air (even though you are), so you take in more air. Your body then gets too much oxygen, and your heart has to pump harder, leading to other symptoms as well, such as chest pain.

Going to the doctor is important, but it doesn't always help. The experience of a pounding heartbeat, along with the feeling of impending doom, are both very real, so it becomes too easy to convince yourself that the doctor missed something.

Even if you know you have panic attacks, it may not help. That's because it simply changes your cycle:

 

Modified Cycle 1:

 

You worry that you may have another panic attack. Your heartbeat increases because of that anxiety. You get severe anxiety because you believe you're going to suffer from another panic attack. You start to hyperventilate. Your pounding heart increases further, and the chest pains come. You start to worry about your health again, or worry that you may have another panic attack. Your heartbeat increases because of that anxiety.

 

Rapid heartbeat is a symptom that is often times self-sustaining unless you know how to handle it, and when it comes with that feeling of "something is wrong" that occurs during anxiety attacks, it can quickly become a more serious anxiety issue that requires a stronger treatment.

 

How to Control Pounding Heart From Anxiety

 

Controlling your pounding heart requires an understanding of what is causing it and what it takes to place it under control. Remember that while an anxiety attack may feel like a heart attack, they're not the same thing, and suffering from a panic attack is not dangerous. In the midst of a pounding heartbeat, consider the following:

Deep Breathing Start with deep breathing exercises, structured to ensure you're no longer hyperventilating. Remember that although you may feel like you're not getting a deep breath, the truth is that you're actually breathing fine and have taken in too much oxygen. Take slow, controlled breaths through your stomach (not through your chest). Hold your breath in for a few seconds before breathing out, just as slowly.

 

Walk In some cases, pounding heartbeat can make you feel dizzy. But if you're not feeling too dizzy, go for a walk. This will get your heart pumping blood more efficiently and should assist in helping you get your breathing under control.

 

Call Someone Talking on a cell phone can actually be beneficial as well. For starters, it calms any worries you have that you're going through your pounding heartbeat alone. When you call someone on the phone, you're also distracting your mind away from the pounding heartbeat. This can reduce some of those persistent negative thoughts that make it hard to recover.

 

Panic attacks tend to peak about 10 minutes in and then start a very slow recovery process, so the pounding heartbeat will usually subside on its own, but the severity can be reduced using the above tools and tips.

Once you've reduced the severity of your panic attacks, the next step is to stop them from coming back. This is a process that involves a significant amount of help, because you essentially need to re-train your body to overcome the severe anxiety you experience during these attacks.

 

 

How to Stop Feeling Nervous From Anxiety

 

 

 

Even though nothing is happening, you feel tense. You're nervous about something in your life. Maybe you're nervous about someone you care about. Maybe you're nervous about your own safety. Maybe you're nervous about how others are going to see you socially. Maybe you're not even sure why you're nervous, but you can tell that you're nervous anyway.

Those with anxiety often not only feel nervous - they have more worried thoughts as well. Anxiety changes thought patterns. It genuinely makes you feel as though there is something to worry about, even when you should not be worried, and for many people this can cause them significant amounts of distress.

 

 

CURE Your Nervousness

 

When you start to feel nervous about silly things, or you're nervous all the time, or the nervousness becomes too overwhelming, you may have an anxiety disorder.

 

 

Uncontrolled Nervous Thoughts

 

Nervousness is actually a healthy emotion. If you couldn't get nervous, you would take many more risks, and possibly put yourself in danger. Nervousness is a tool that your body uses to notify you that you should be afraid, and without it you'd have no idea that you need to fight or flee any given situation.

But that nervousness needs to be contained. If you get nervous all of the time, that may indicate you need some very real help.

 

 

How to Tell Your Nervous Thoughts Are Out of Control

What makes anxiety frustrating at first is that many people do not know they have it. Their nervous thoughts feel completely normal. When someone develops anxiety, they may notice that they find more and more things to inspire feelings of nervousness. Yet to them, these are genuinely anxiety-producing stimuli.

Usually physical symptoms are the first sign that you have developed an anxiety disorder. When your nervousness tends to cause:

 

Rapid heartbeat Severe muscle tension Weakness Nausea or feelings of illness

 

These are often a sign that your anxiety is getting worse. Furthermore, those with anxiety often have thoughts that cascade to worst case scenarios. They cannot